One Thing | 2020 Mini Challenge 18

I know sometimes it feels hard to choose ONE THING to focus on.

Of course you want to lose weight AND tone up AND get healthy AND learn to run AND make sure your bones are strong AND build muscle AND protect yourself from heart disease.

I want all those things, too!

But.

Have you ever noticed that as soon as you start thinking about how you might go about getting all those things, that they start to add up and feel overwhelming, and then it’s easier to do nothing?

Yeah.

But when you focus on ONE THING the path is obvious. And it’s easier to get results, because you’re not overwhelmed!

Each week, the Mini Challenge has two options for you, and either one of them can get you exactly what you want. Choose ONE THING. And then go for it!

Here’s how the Mini Challenge works:

• Choose a GOAL – weight loss (for weight loss) or body shaping (for maintaining your weight and improving your fitness)
• Follow the WORKOUTS for your goal – if you’re losing weight, each day’s effort should feel very moderate and consistent (because weight loss over 50 is driven by eating the right number of calories consistently); if you’re shaping your body, one day should be an intense push (you choose which workout, any of them can be intense!), one or two days should be very relaxed and the rest of the days should feel mild to moderate. Changing your intensity is what changes your body.
• FITNESS MATTERS is a weekly podcast that you can enjoy any time – during a workout, on your commute, while grocery shopping, etc.

(Click the image below to download the free workout plan and save it on your device.  Be sure to download and use the Get Your GOALS Daily Check-In worksheet, too.  The thumbnails are links that take you directly to the workout videos on the Pahla B Fitness YouTube channel or The Fitness Matters Podcast channel on YouTube.)

WEIGHT LOSS WORKOUTS

MONDAY:  30 Minute HEALTHY LUNGS Walking Workout for Women over 50 ⚡️ Pahla B Fitness

TUESDAY:  20 Minute Low Impact WALKING with WEIGHTS Workout for Women over 50 ⚡️ Pahla B Fitness

WEDNESDAY:  SEATED SWEAT | Effective 20 Minute NO IMPACT All CARDIO Fat Burning HIIT Workout in a CHAIR

THURSDAY:  Day TWENTY-THREE – Weight Loss for Women over 50 😅 31 Day Workout Challenge

FRIDAY:  DAY ONE – Weight Loss for Women over 50 😅 31 Day Workout Challenge

SATURDAY:  20 Minute Standing STRENGTH without Equipment for BEGINNERS

SUNDAY:  SEATED SIX PACK 10 Minute ABS + OBLIQUES Strength Workout in a CHAIR | HOT 100 Challenge Day 44   paired with  SEATED Cardio ABS | 10 Minute Stackable HIIT Workout to Tighten Your TUMMY

BODY SHAPING WORKOUTS

MONDAY:  30 Minute HEALTHY LUNGS Walking Workout for Women over 50 ⚡️ Pahla B Fitness

TUESDAY:  20 Minute Low Impact WALKING with WEIGHTS Workout for Women over 50 ⚡️ Pahla B Fitness

WEDNESDAY:  Essential CORE STRENGTH for RUNNERS | 20 Minute High Low ABS + GLUTES Workout with a Stability Ball  paired with  FUN + FUNCTIONAL | 12 Minute STABILITY BALL Strength Workout for a Flat Belly + Strong Core

THURSDAY:  STORY TIME! 25 Minute (2 Miles) INDOOR WALK + RUN Workout | My First 5k Race

FRIDAY:  BOOST Your BURN 🔥Stackable LOW IMPACT MetCon ALL STANDING Cardio + Strength Workout without Jumping  paired with  10 Minute LOW IMPACT (No Jumping!) Boot Camp Workout with a DUMBBELL | HOT 100 Challenge Day 31  paired with  FINISHER | Drinky Birds with Front Kicks | BRUTAL 3 Minute Exercise Routine to FINISH Your Workout

SATURDAY:  How to FOAM ROLL Your Lower Legs + Calves 🥰 FOAM ROLLER Basics with Pahla B   paired with  How to FOAM ROLL Tight Hips + Glutes 🥰 FOAM ROLLER Basics with Pahla B   paired with  How to FOAM ROLL Your Shoulders, Upper Back + Neck 🥰 FOAM ROLLER Basics with Pahla B

SUNDAY:  Low Impact CARDIO + BALANCE Workout for Women over 50 ⚡️ Pahla B Fitness

FITNESS MATTERS PODCAST

Ep. 022 Old THOUGHTS | The Fitness Matters Podcast with Pahla B

Enjoy your workouts this week, my friend and be sure to tag me (@pahlabfitness) on your INSTA so I can cheer you on!  #pahlabminichallenge